Heavenly Healthy Vanilla Blondies

Some blondies weigh you down, you know?  The fat.  The cup after cup of sugar.  But not these.  These blondies are better than that.

I could tell you what I think about them.  I could tell you how addictive they are, and how guilt-free you should feel eating them (at least relatively speaking).  I could get into my many thoughts on that subject.

But maybe it would be more compelling for you to hear a sampling of adjectives from the many people in my life who had a chance to try these:  Amazing.  Awesome.  Delicious.  Addictive.  Wonderful.  Something you definitely should make again.

I could go on, but I think you get the idea. 

These use a can of chickpeas as their base, but don't worry about it tasting beany.  It really doesn't.  I will warn you that an ever-so-slightly bitter aftertaste may linger on your tongue, but I barely noticed it, and others didn't notice it at all.  The vanilla really knocks the bean taste out of the picture in these.  I ate several warm from the oven and had to force myself to walk away.  I brought them all to work the next day just to avoid eating the rest of them all by myself.

So don't be afraid of the beans - embrace the beans.  The short story is, these are divine.  And blissful.  And light.

Heavenly Healthy Vanilla Blondies
Makes one 9x13  pan

1 can chickpeas
2 1/2 tbsp. peanut butter or Sunbutter (or you can substitute another nut butter)
2 tbsp. Marshmallow Fluff
1/4 cup applesauce
1 1/4 cup brown sugar
3 tsp. vanilla
1 egg
1/3 cup sorghum flour
1/3 cup tapioca starch
1/3 cup potato starch
2 tsp. baking powder
1/2 tsp. baking soda
1 tsp. salt
1 cup semi-sweet chocolate chips

Combine the flours together with the baking powder, baking soda, and salt.  In a food processor, combine the rest of the ingredients and blend until very smooth.  Add the flour mixture and continue to pulse until smooth.  Stir in the chocolate chips by hand.  Spread evenly into the pan and bake at 350 F for 30 - 40 minutes or until a toothpick comes out clean.

These are fabulous right from the oven but become even more moist and lovely after sitting overnight.

Chocolate Blackberry Protein Bars

I'm writing this from the throes of a gluten reaction, so this post will be pretty short and sweet.  I've been meaning to post about these for a while now, though, and since I've been otherwise terrifically unproductive today, I'll feel better if I've at least been able to share the recipe with you. 

You may be wondering why I've classified a protein bar as a dessert.  But these are switch hitters.  They strike that delicate balance between being healthy and being, well, dessert-y.  But trust me, they are as delicious as they are easy to make.  You can decide for yourself just how healthy they are, but my own opinion is that the sugar from the jam and chocolate chips is more or less canceled out by the dense, protein-filled, plain chickpea flour base.  I'm convinced that it all has to do with some complex mathematical culinary equation.  Which, of course, means that you can eat way more of them under the guise of their being secretly healthy.  If my friends and I are any indication, it will just take one bite for you and your friends to be hooked.

Chocolate Blackberry Protein Bars
Makes one 8 x 8 pan

1 cup chickpea flour
1 cup water
1 tsp. salt
4 - 6 tbsp. blackberry jam
1/2 cup semi-sweet chocolate chips
2 tbsp. sugar (optional)
1/2 tsp. ground cinnamon (optional)

Preheat the oven to 425 F.  Spray a nonstick 8 x 8 pan with cooking spray.

Combine the chickpea flour, water and salt in a small bowl and mix until all clumps are gone.  Pour into the pan and spread evenly.

Sprinkle in the chocolate chips evenly over the whole pan.  Microwave the jam for 20 - 30 seconds until softened, then drizzle it over the batter.  Use a fork or knife to swirl it in evenly.  If desired, sprinkle the sugar and cinnamon evenly over the batter.

Bake at 425 F for 15 - 20 minutes, or just until slightly browned at the edges and cooked through.  Remove from the oven and let cool before serving.  Cut into pieces and store in the fridge in an airtight container for up to 3 days.  They are best if warmed slightly before eating.

Sun-dried Tomato, Basil, and Garlic Chickpea Farinata

This is sort of the power bar of bread.  I have written about farinata before, but since then, have experimented more with different flavors, as well as the consistency and how thick to make it.  This is my favorite new version so far - it's not quite as thick and bakes up in just 15 minutes, and it's loaded with the wonderful flavors of sun-dried tomatoes, garlic, and Italian herbs.  I have used it as a pizza crust, pan-fried it with melted Daiya cheese on top, and eaten it warm from the oven.  But I also find it to be a fantastic snack to bring along with me to munch, as it's full of protein, low in fat, and totally delicious.  The best thing about this recipe is that it is totally adaptable to whatever flavors you feel like in that moment.  Just start with the 1:1 ratio of chickpea flour to water and then add whatever else your heart desires.  I have yet to try a sweet version of this bread (although that is coming soon - I am thinking about a chocolate chip and berry jam swirl?), but so far, every savory combination I've tried has been fantastic.  It's great with cumin, but this recipe is proof positive that it meshes with Italian spices and herbs as well.  So while I definitely recommend trying out this particular combination of flavors, you can just add whatever happens to sound the most delicious to you in the moment.

Sun-dried Tomato, Basil, and Garlic Chickpea Farinata
Makes a 9-inch round pan

1 cup chickpea flour
1 cup water
1/4 cup chopped sun-dried tomatoes
1 tsp. crushed oregano
1 tsp. crushed basil
1/2 tsp. garlic powder
1/4 - 1/2 tsp. ground black pepper
1 tsp. sea salt

Preheat oven to 400 F.  Spray a 9-inch round non-stick pan with cooking spray.

In a bowl, combine the chickpea flour and water and mix well to get rid of any lumps.  Add the other ingredients and mix well.  Pour into the pan and spread evenly.

Bake for 15 - 18 minutes, or just until slightly golden brown on top and the sides start to pull away from the edges of the pan.  Remove from oven and slice to serve immediately.  Store slices in the fridge for up to a week for snacking.


Serving suggestions:  
-Serve plain and warm
-Toast slices on a skillet and melt some cheese (or "cheese") on top
-Use as a base for pizza
-Slice into bars and wedges and pack for a snack on-the-go

Chickpea Farinata Bread

If you are like me and have never heard of or tried Italian farinata before, you are in for a treat.  This is one of the simplest loaves of bread you could hope to make, although I hesitate to lump it into the category of "bread" lest it mislead anyone about what to expect from the texture.  This is dense.  It's just chickpea flour and water, really.  Add a few spices, and it's ready to go in the oven.  Heck, we skipped the mixing bowl entirely and stirred this up right in the pan.  Don't be concerned when it looks....well....soupy when you stick it in the oven.  Ours resembled crepe batter (very thin and runny) and we exchanged dubious looks as we closed the oven door behind it.  It seemed impossible that it would solidify into anything bread-like and/or edible under any amount of heat.  But, seemingly miraculously, we opened the oven door 20 minutes later to find that it had browned on top and settled into the dense bread you see pictured.  Fantastic. 

The whole loaf only has 680 calories if you make it as directed below, and 24 grams of protein.  This makes a really dense loaf, so it can stand on its own as part of a main meal (perhaps served with soup or salad on the side).  But it was also great to have as a power snack during the day.

The great thing about this bread is how versatile it is in terms of flavor.  The original recipe also called for thinly sliced onions to be cooked into the bread, which my friend Lisa had had the first time she ate this (served by friends of hers), but which we omitted.  It also did not call for cumin originally, but we happen to love cumin - a lot - and it just goes so well with chickpeas that we dumped a ton into ours, with wonderful results.  Check out this post about farinata for some great ideas about how to customize it (topped with zucchini and parmesan cheese??  Yes, please!)  Feel free to make it your own.  Play around with it to find the flavor you like.  But if you're a fan of chickpeas like I am, you will find a new addiction in farinata. 

Chickpea Farinata Bread

For a flatter bread:
1 cup warm water
1 cup chickpea flour
1 tsp. salt
1 tsp. black pepper
1 - 2 tsp. cumin
1 1/2 - 2 tbsp. olive oil
1 thinly sliced onion, sautéed (optional - we did not add this into ours)

For a thicker bread (like the picture above):
2 cups warm water
2 cups chickpea flour
1 1/2 tsp. salt
2 tsp. black pepper
2 - 4 tsp. cumin
2 - 4 tbsp. olive oil
1 thinly sliced onion, sautéed (optional - we did not add this into ours)

Preheat the oven to 450 F.  Spray a 9-inch round pan with cooking spray.

In a separate bowl, mix all of the ingredients together.  Pour into the pan and bake for 15 - 20 minutes or just until browned on top (for the thicker bread, you'll need to leave it in for 20 - 30 minutes; start checking for doneness after 20 minutes with a toothpick).  Remove from oven and let settle and cool for 5 - 10 minutes.  Serve warm.  If desired, sprinkle with addition cumin before serving.  

Ethiopian-inspired Vegetable Chickpea Stew

Do you like spicy food?  I don't mean "hot" spicy here; I mean "full of spice."  If the answer is yes, then this is probably something you'll enjoy - a lot.  This is some seriously spicy stew.

Not that you can't make this "hot" spicy if you want - it's just that it's not necessary.  Even a mild version of this bursts with flavor, the layers lining up one after the other to impress your taste buds.  The spices are some of the main ingredients for the Ethiopian spice blend berbere, used to flavor simmering stews (or wats) that are then served over injera, a traditional spongy flatbread that is used both to hold and to scoop up the stew.  If you're feeling a little adventurous, ditch your utensils for this meal and try using flatbread or even regular bread to scoop this up with your hands - eating this way is a different, and really fun, kind of tactile experience.  

This can be made completely vegan, but non-vegetarians can also use chicken stock and throw in a few diced chicken breasts if they so desire.  You can adjust the seasonings to your own taste, adding a little less of one or a little more of another.  Serve with injera flatbread, over rice, or even on its own as a thick stew.  

Ethiopian-inspired Vegetable Chickpea Stew (Adapted from this Whole Foods recipe)
Makes 4 - 6 servings

1/2 tsp. ground coriander (or 1/2 tsp. whole coriander seeds, toasted lightly and ground)
1/2 tsp. ground cloves (or 1/2 tsp. whole cloves, toasted lightly and ground)
1/4 tsp. fenugreek (optional)
6 cardamom pods (or 1/2 tsp. ground cardamom)
1 tsp. sweet paprika
1 tsp. salt (plus more to taste later)
1/2 tsp. ground allspice
1/2 tsp. ground cinnamon
1/4 - 1/2 tsp. cayenne pepper (depending on taste)
1/2 tsp. ground black pepper
1 (15-ounce) can chickpeas, rinsed and drained
3 tablespoons extra-virgin olive oil, divided
2 cloves garlic, finely chopped
1 medium onion, chopped
1 tbsp. fresh ginger, peeled and finely chopped
1 (6-ounce) can tomato paste mixed with 1 3/4 cup hot water
1 quart  vegetable or chicken broth
3 medium potatoes, cut into bite-sized pieces
12 baby carrots or 4 regular carrots, cut into bite-sized pieces
Optional for non-vegetarians: 2 - 3 chicken breasts, cut into bite-sized pieces

Mix the ground spices together in a small bowl and set aside.

If you're in a hurry, don't worry about roasting the chickpeas; just drain them and rinse well before adding to the stew.  If you do want to roast them, preheat the oven to 450 F.  Drain and rinse well and then toss with 1 tbsp. of the olive oil and a dash of salt.  Spread into a baking pan and roast for 16 - 18 minutes, stirring gently every few minutes so they do not burn.  When they are slightly browned, remove from oven and set aside.

In a large pot, heat the other 2 tbsp. olive oil.  Add the diced onions and cook for 2 - 3 minutes; add the fresh garlic and ginger and continue to saute for another 5 - 6 minutes or until the onion is translucent.  Add the spice mixture and stir constantly for about 2 minutes to toast them. Add the tomato paste mixed with water and stir well and bring to a boil.

Now add the chickpeas, vegetable or chicken stock, potatoes, and carrots and stir well.  Bring to a boil and then reduce to medium heat to simmer for about 20 minutes, or until the potatoes and carrots are soft.  If you want to add chicken, add it now and cook for 7-9  minutes or just until cooked through.  Adjust seasonings (especially salt and pepper) as desired.

Serve with gluten-free injera flatbread or brown rice.  Garnish with fresh parsley. 

Creamy Basil Hummus

I love hummus.  It's one of the things I really missed being able to eat during the last year of living in Swaziland.  Sure, I could find hummus occasionally in the store, but the chances of it being labeled "gluten-free" were slim to none.  And without a food processor, I couldn't even make my own at home.  The same was true of pesto.  I love the taste of pesto, but the availability of pesto, period, was very limited, much less pesto that did not include cheese. 

That's why this recipe is so amazing.  It combines the wonderful, creamy texture of hummus with the fresh, bursting flavor of basil into something that you will not be able to stop eating.  It even packs a nice protein punch from the chickpeas and sesame tahini.  We ate this smeared onto our gluten-free breadsticks at an Italian dinner, and it was the perfect complement to the pasta and salads we were eating.  But I imagine this would be equally delicious spread into a sandwich, or eaten alone with chips.  Try adding different herbs in place of the basil if you have a different favorite!

Thanks to my cousin Erin for sharing her amazing recipe for this blog!

Creamy Basil Hummus

1 15 oz. can garbanzo beans, drained and rinsed

1 green onion (just the green part, not the white part), chopped
1/8 cup plus 1 tsp. olive oil
1 tsp. sesame tahini
1 large garlic clove (or more to taste), put through the press
A handful of fresh basil leaves
juice from half a lemon
A tablespoon of water (only for thinning)
Salt to taste (optional, I put a dash in last time)
 
Toss all of the ingredients in a food processor. Process until smooth.


Note: I usually had to add about a tbsp of water so that it will process well.  It lasts a little less than a week in the fridge. Also, I think the "handful of basil" is probably about one of those 3/4 oz. packages of fresh basil you can buy at the store.  I just keep tasting it until I feel like it's the right amount of basil and garlic.

Creamy Butternut Soup with Chickpeas

Food can taunt you.  In particular, a certain butternut squash that has been sitting on my kitchen counter for several weeks can taunt me.  Every time I walked into the kitchen, I felt a pang of guilt about not having used it. It sat there, lying motionless on its side, somehow always in my line of sight.  Whole.  Uneaten. 

Finally, I caved.  I got out my peeler and the biggest knife I had and chopped it up.  I roasted it in the oven.  And then I made it into a delicious soup.

This is the perfect soup to warm your body and your soul on a crisp fall evening.  The seasons are turning here in Swaziland; the summer rains are subsiding, and the cold fronts are creeping up on us daily, lingering longer each day.  It makes you want to come home and sit in front of a fire, sipping hot cider and reading a thick book in front of jumping, soothing, warm flames .  

You'll think about that as you eat this soup, of how comforting it is in its thickness and heartiness.  And how much of autumn it evokes. 

Creamy Butternut Soup with Chickpeas

2 tbsp. olive oil, divided

1 small onion, chopped very finely

1 small golden delicious apple, peeled and chopped very finely

3 tbsp. minced garlic or 4 -6 garlic cloves, chopped finely

1 small butternut squash, peeled and cut into small cubes, roasted

½ tsp. cinnamon

1/8 tsp. oregano

1 small bay leaf

Dash of cayenne pepper

Vegetable or chicken broth to cover (about 1 – 2 cups)

1 cup cooked chickpeas, rinsed

¼ - ½ cup coconut milk (to taste)

Salt and pepper to taste

Cooked rice (brown or jasmine) – optional

Preheat the oven to 450 F.  Peel and dice the butternut squash, toss with a small amount of the olive oil, and place in a glass baking dish.  Cover with foil and bake in the oven for about 20 minutes, stirring as needed to prevent sticking.  Remove from oven and set aside.

In a pot, heat the remaining olive oil and add the diced onion and garlic.  Cook, stirring frequently, for about 3 minutes.  Add the diced apple and continue to stir for another 3 – 5 minutes, or until the onions become translucent.  Add the roasted butternut squash, cinnamon, oregano, bay leaf, and cayenne pepper and stir.  Cover with the vegetable or chicken broth and bring to a boil.  Cover the pot and reduce to a simmer, continuing to cook for another 10 – 15 minutes or until you are happy with the taste and consistency. 

If you have a hand mixer, you can puree the soup that way, or you can puree it in batches in a blender.  If you are like me and don’t have either, just take a fork or potato masher and smash it manually.  Add the chickpeas once you like the consistency, and then the coconut milk to your own taste.  Continue to adjust the seasonings, and be sure that the coconut flavor does not overpower the butternut flavor.  Add salt and pepper to taste, place into bowls, and sprinkle some parsley on top to serve.

If desired, add some cooked brown rice into the pot before serving, or serve with some crispy quinoa crackers. 

Moroccan Chickpea Stew

This is a beautifully satisfying soup that is rich in flavor and protein. With Moroccan-inspired flavors, it is easy to throw together and is a delicious way to enjoy those chickpeas you've had in your pantry forever but haven't used yet. Instead of thin egg-like noodles, I took some regular gluten-free spaghetti (mine was corn-based) and broke it into little pieces for this recipe. Let this simmer for about an hour and you will end up with a meal that is both tasty and healthy.

Moroccan Chickpea Stew

 ½ tbsp. olive oil

1 onion, diced

5 – 7 cloves garlic, diced (or minced garlic)
1 ½ tsp. ground cinnamon
1 ½ - 2 tsp. ground cumin
1 ½ - 2 tsp. paprika
1/8 – ½ tsp. cayenne pepper
6 – 7 small tomatoes, diced
1 ½ - 2 cups cooked chickpeas or 1 can chickpeas, rinsed
2 – 4 cups vegetable or chicken broth
½ cup frozen spinach
A handful of gluten-free spaghetti noodles broken into small pieces
Salt and Pepper to taste





Heat the oil in a pot and add the onion. Cook for about 3 minutes and then add the garlic and continue to cook for about 3 -5 more minutes.

In a small bowl, mix the cinnamon, cumin, paprika, and cayenne pepper. Add it to the onion and garlic and stir to combine. Continue to cook for another 1 – 2 minutes to allow the flavor of the spices to come out.
Add the chickpeas and tomatoes to the mixture and stir to combine all of the ingredients well. Add enough water or stock (vegetable or chicken will work) to cover the chickpeas. Bring to a boil, then cover and reduce the heat. Simmer for about 35 – 40 minutes, adjusting spices as desired. You may have to add more water or vegetable stock if too much steams off.

When you are happy with the taste of the soup, add the frozen spinach and spaghetti noodles and cover again. Cook until the noodles are done and serve alone or with some gluten-free flatbread.

Quinoa-Chickpea Salad

Ohh, this was so good.  My friend Suzuko made this for our Vegan Gluten-free Food Fest and said that it's usually served hot, but this worked so well as a cold salad that I think I might make it cold next time, too! This dish is packed full of goodness; quinoa is one of the oldest grains in the world and packs a punch with complete protein, calcium, iron, fiber, magnesium, and antioxidants. It is an excellent alternative to wheat grains like couscous, and can also substitute for rice. Plus, it looks a little like confetti when it's fully cooked. How perfect can a grain get?? It comes in several different varieties, including the one shown here, which is Inca Red. You can purchase quinoa at any health food store, including Whole Foods and Trader Joe's. Chickpeas (or Garbanzo Beans) are extremely nutrient-dense with high protein and fiber content as well. This dish is incredibly healthy for you, and tastes delicious, too.

Quinoa-Chickpea Salad

Serves 4-6

2 tbsp. olive oil
1 small yellow onion, chopped
2 cloves garlic, minced
1/2 tsp. ground cumin
1 tbsp. crushed coriander seeds
several pinches ground black pepper
1/2 tsp. salt
1 tbsp. tomato paste
1 cup quinoa (any variety will work; Suzuko used a red heirloom variety)
2 cups cooked or 1 (15 oz.) can chickpeas, drained and rinsed
2 cups vegetable broth

In a small stockpot over medium heat, sauté onions in olive oil for about 7 min. Add garlic and sauté 2 more minutes.

Add tomato paste, coriander, cumin, black pepper and salt. Sauté for another minute. Add quinoa and sauté 2 minutes.

Add chickpeas and broth. Cover and bring to a boil. Once the mixture is boiling, lower heat to very low, cover, and cook for about 18 - 20 min., or until the quinoa has absorbed all the water. Stir occasionally. Fluff with fork and serve hot, or chill to serve as a salad.